Category Archives: Fitness

10 Simple Weight Gain Tips For Skinny & Underweight People

Being skinny or underweight can be bad for your health. It may well affect your well-being; moreover, it can be terrible for your personal life. If you are dealing with an underweight problem, it’s possible that you are not taking a healthy & balanced diet. Thus you may not be getting the essential nutrients that your body requires for Weight Gain, proper growth, and working.

Skinny Or UnderweightFor instance, Calcium is one key element that is required for the maintenance of strong and healthy bones. If you are suffering from an underweight problem, it may probably increase the risk of osteoporosis in the later part of your life. If you’re not consuming enough iron, you may suffer from anemia which may leave you exhausted and drained.

Your immunity level suffers when you’re underweight, making your body sensitive to general problems like the cold, flu, or against other infections. Women who have lost too much weight lately may perhaps find that their periods stop. This increases the risk of infertility in them.

Don’t you worry skinny people…These 10 easy and effective weight-gaining tips will surely help you get a stronger physique and ultimately gain some kilograms.

Tip No. 1. – Eat 4 To 5 Times A Day:

I don’t mean you should eat anything to gain more calories. You should avoid eating chocolates, cakes, sugary drinks, and other high-calorie foods full of fat and sugar. These foods can increase your body fat and can lead to an increased risk of developing high levels of cholesterol in your blood or even be the reason for tooth decay.

Eat 4 To 5 Times A Day

You need to take in a good amount of calories if you want to gain weight, however, you need to make it certain most of those calories are GOOD calories. If you want to build muscle, you want to eat healthy calories loaded with good protein, good carbohydrates, healthy fats, and plenty of vegetables.

Tip No. 2. – Weight Train To Gain More Weight:

If you are interested in building muscle mass, then it is likely for you to add much weight while you are strength training. It is as if when you train with weights, you give your muscles the chance to build up.

Weight Train To Gain More Weight

On the other hand, it is necessary for you to keep increasing the weights gradually with time. As you train, your strength increases as you are replacing your excessive body fat with muscle or even you are burning off the fat.

You will experience that you are losing weight during this process since the equal weight of muscle covers less mass in comparison to fat. This means you will look slim while still weighing the same or even gaining weight. The process is to be repeated a minimum of 3 times per week.

These exercises will work on anyone of you skinny beings in gaining weight and will not only help men but also women.

Tip No. 3. – Consume More Calories And Gain Some Weight:

The percentage of calories you consume in a meal is needed to be much greater than the calories you are burning. In this mission, try to consume 300-500 calories more per meal. Moreover, if your plan to gain more weight isn’t satisfying, then start consuming an extra 500 calories per day.

Consume More Calories And Gain Some Weight
  • The most vital nutrient in your quest to gain weight is protein. Muscle is made of protein and in its deficiency, most of those extra calories may perhaps turn into body fat. Meats, fish, eggs, multiple dairy products, legumes, nuts, etc are protein-rich food items.
  • Intake of a lot of carbs and high-fat foods if you desire to add weight fast. Make sure you take a minimum of 3 meals per day. As well, you should try to add energy-giving snacks every so often.
  • Using plenty of spices, sauces and condiments can help you with this. The tastier the food would be, the more food you can eat.
  • Add an additional meal or snack whenever you can. Drinking whole milk to satisfy thirst is an easy way to get in more protein and calories.
  • Using large or smaller plates causes people to automatically eat less. If you have a mix of foods on your plate, eat the calorie and protein-rich foods first.
Tip No. 4. – Make Some Mass For Yourself With The Entire Body Workout:

Think about workout recovery after each round of exercise. Lifting heavy is the best approach leading to muscle gain, in addition to the healthiest practice to gain weight. Furthermore, the person has to replenish post-workout sessions. To get the best of the benefits from the workout you need to eat high-protein snacks roughly about 25 grams of protein within 20-30 minutes of exercising and a full meal within 2.5 hours of exercising.

Make Some Mass For Yourself With The Entire Body Workout

Do make a good workout schedule that includes both strength training and cardiovascular activities and pair these exercises with a healthy & nutritious diet. Note down your initial weight and then use the workout and diet in order to reach that weight and have a healthy body.

It may sound legitimate that if you are underweight you should avoid exercising or workouts. Your body requires cardiovascular exercise for complete physical and mental health and strength training to avoid injuries. You need to adopt exercise in your daily life for a rich and healthy life/. If you require any help prior to starting, seek advice from your doctor, a personal trainer, or a nutritionist.

 

Tip No. 5. – Increase And Balance Your Protein Ratio:

Taking a daily dose of protein in proper quantity is quite essential for the body to grow. Since Protein is one of the building blocks and is much needed by the body on daily basis, you should try to intake protein-enriched food items to maintain the protein element within the body. When you are trying to add some weight, its most essential function is its role in the muscle synthesis process.

Increase And Balance Your Protein Ratio

Your dietary protein helps increase the number of muscle fibers throughout your body. It as well helps repair damaged muscle cells that, if not treated or left unrepaired can contribute to loss of muscle mass.

You can satisfy your body’s daily protein requirement for weight gain by consuming a lot of high-protein food items multiple times a day. Examples of food items high in protein consist of eggs, poultry, soy products, seeds, dairy products, legumes, seafood, red meat, fish, nuts, and peanut butter.

Tip No. 6. – Liquid Calories For Your Underweight Problem:

Taking calories by consuming loads of solid food is not so easy. How much can a person eat? Drinking milk, milkshakes or protein shakes with some or no sugar at all can be a good way to gain up the required calories.

If food isn’t making you put on some extra weight, include a liquid supplement in your daily diet. Liquid calories are not as satisfying as solid food, but these supplements might help you get the extra calories you need to increase. Seek advice from your doctor to get a good quality and healthy weight-gaining drink for you.

Liquid Calories For Your Underweight Problem

Again, Weight gainer liquid supplements can be bought from a number of online health food stores or vitamin shops. Like liquid meal replacements, weight gainers contain a mix of carbs, protein, and fat; though, they may well contain specific amino acids, herbs, or other supplements to increase muscle mass. Weight-gaining liquid supplements can be found in a ready-to-drink or powdered form.

Tip No. 7. – Underweight People Should Eat Fast To Eat More:

Try to eat fast however you ought to be careful with what you are eating. When you eat fast, it’s much easier for you to eat a lot more food than your body really requires. Eventually, too much calorie intake can help you gain weight. According to some studies it has been found that roughly 2/3rd of people who ate quickly also overate. The fast eaters were expected to be 3-4 times more overweight than others who have a usual speed for eating.

Underweight People Should Eat Fast To Eat More
Tip No. 8. – Be Patient And Give Yourself Time:

Keep faith in yourself and be patient. The procedure of weight gain is slow but determination can direct you toward success.

Tip No. 9. – Carbohydrates And Fats Helpful For Underweight People:

Carbohydrates and fats in large amounts can certainly help you put on some weight but don’t mistake that for muscle. Therefore, you should try to intake protein, carbs, and fat in accurate amounts. Drinking alcohol will critically obstruct progress.

Carbohydrates And Fats Helpful For Underweight People

In this mission, you are allowed to eat delicious items like ice cream, milkshakes, and cookies. You may possibly add some kilos, however, this is not the healthiest way to go. These food items are surely high in carbs, but they’re not the healthy type.

Nutritionally, a diet to add some weight isn’t that much different from a diet to lose weight. Though, you’re permitted to eat more when you’re trying to gain weight. Increasing your carbs can help, but it’s essential that you take a balanced diet. Check with your doctor or dietitian to help make a diet plan that fits your needs.

Tip No. 10. – Enough Sleep And Allow Your Muscles To Rest:

You need to take at least 8-9 hours of a good night’s sleep daily for the utmost health benefits. On the contrary, end, if you aren’t taking enough rest and only taking sleep for 6 hours or less, you aren’t going to make good benefits in terms of a healthy life.

Get Enough Sleep And Allow Your Muscles To Rest

At the same time, you can have a healthy snack or late dinner. Whatever you are eating, try to eat just before going to bed. It is as if during the night our body remains a lot active. Our cells are rejuvenating, repairing, and healing while we sleep. By eating soon after or having a snack prior to your bedtime, you’re allowing your body to take in the nutrients it needs to do the work.

Why You Should Avoid Pointless Experiments With Exercising And Workouts?

The day-to-day changing lifestyle has brought a huge change in the ways to stay fit and healthy. With each passing day, fresh exercise trends are added to the list. There are versatile options such as Gym, Swimming, Running, Aerobics, Power Yoga, and Kick Boxing. Though, the majority of people try to employ more than one Exercising And Workouts technique at a time. This is however a big mistake.

They have a viewpoint that if they’ll be trying multiple techniques simultaneously, they’ll attain a perfect shape in less time.

Exercise And Workout Tips To Stay Fit And Healthy

Still, the planning is not going to work for them, instead takes them away from a healthy way of life. As well as, in their quest to attain a slim body and look fit, they unintentionally work against their health. Actually, exercising daily for half an hour is enough.

Though, some people exercise for much more time, say 2-3 hours daily. They hope for much greater and healthier output. This approach to good health is bad. You might agree when I say, excess of anything is wrong. Wrong exercise combinations as well as odd hours of exercising can be dangerous for health.

There are a couple of do’s and don’t s which you should follow if you desire health and fitness.

Some Do’s:

At first, you must set a fixed time for your exercise. On top, you should get ready for exercising every day at the very time. Exercising daily keeps you alert and sharp, thus you must start your everyday routine with exercising.

Set A Fixed Time For Daily Workouts And Exercise

Though, you require motivation to stay on the path to healthy living. Don’t consider exercising as a burden; instead, try to do it with pleasure. Think positively and start your daily exercise.

However, you must add some changes to your workout schedule such that you feel new every day. If possible, workouts should be done in the presence of an expert. You should do a little warm-up before exercising, in addition, you should calm down after the exercising session. On the other hand, exercising with friends or gym companions can be a lot fruitful.

The reason is a lot of people quit the habit of exercising soon as they get bored and demotivated by the slow results. Whereas, people in a group keep the members motivated as well as there is a minimal chance of getting bored.

Few Minutes Break Between Different Workout Activities

Rest is important too. Don’t be in a hurry, start slowly. Take a few minutes to break between different workout activities. You can make a diary and note down your measurements. Continue your workouts for a week and recheck your measurements. Compare the new data with the old one written in the diary.

For sure, you will be delighted to see the positive changes as well this time you’ll be doing the workouts with great enthusiasm. Compare the results after every few weeks.

Importance of a Healthy Diet:

One big mistake people do while working on the obesity problem is “Dieting”. They have a point of view dieting merely can help them against obesity or overweight trouble. Taking a healthy diet is essential for a good healthy life.

Importance Of A Healthy Diet With Workouts

The need for a healthy diet turns out to be more important when you are taking workout sessions. A healthy & nutritious diet helps the body maintain the necessary energy. As well, you should add carbohydrates to your diet chart.

When you exercise your body loses a lot of water in the form of sweat. Thus, you should take a bottle of plain or glucose-mixed water with you to the gym. Take a sip or two in the breaks. It will help you maintain your body water level as well as save your body against dehydration.

Morning time is best for exercising:

Morning time is best for exercising and workouts. You feel energetic and fresh during this time. The atmosphere is clean and pollution free. Thus, workout sessions during the morning time are healthier and more fruitful.

Morning Time Is Best For Workouts

We have previously discussed that healthy food is necessary for a healthy life. Likewise, good and sound sleep is essential for these people. The people who exercise daily should take enough sleep too.

 

Some Don’ts:

First of all, you should not take workouts as a burden. It is one of the best ways to lose stress, so you should enjoy it. Though, you should avoid unnecessary changes with exercising.  At the same time if you are a beginner you should avoid heavy workouts. Don’t make haste in acquiring your target. Keep your cool and exercise daily.

Should Not Take Workouts As A Burden

You should save yourself from dehydration. Take little sips of water before, after, and during workouts. Moreover, you should avoid crash dieting as well as you should not ignore cardio exercise. It is important that you do cardio exercise at least 2-3 times weekly.

It is important that you minimize or even avoid tea, coffee, soda, or soft drinks. If you are going for weight training sessions, avoid picking up heavy weights primarily. Weight training should be done in the presence of an experienced weight trainer.

Take Little Sips Of Water To Avoid Dehydration

On the other hand, don’t eat high-calorie food after workouts. It is essential that you take juices after workouts or can take some fruits too. The workouts and exercising should be done prior to breakfast not after it.

Some Precautions With Exercising And Workouts:

Experimenting with a couple of different types of exercises is possibly dangerous. It exerts needless pressure on the body as well as increases the danger of internal body injury.

Some Precautions With Over Exercising

Apart from the above problems, you’ll have to deal with full-day tiredness. Many times, people report joint pains too, mostly in the knee.

Normally, we all do exercise and workouts to avoid heart-related problems, control blood pressure, balance cholesterol level,s and deal with obesity or overweight trouble. On the contrary note, over-exercising can increase the chances of these diseases. Apart from that, over-exercising can be a reason for depression.

Therefore it’s quite important that you chose an exercise method suitable to your body’s needs. As well as you should try to do workouts in the presence of a specialist.

Jogging- A Complete Fitness Mantra For People in Less than 1000 Words

How many of you prefer Jogging as a perfect morning activity? Physical exercise plays a good role in keeping you healthy and in good shape. It’s good for you. You are very well aware of this fact! However, like many others, you are failing to include it in your daily schedule.

You have a family, their responsibilities, and multiple other liabilities to fulfill. But, in this daily hustle-bustle of your life, you are failing to manage time for a GYM routine too.

Agreed! You have some very big tasks to accomplish in your everyday routine.

And above all, Family comes First.

Still, have you ever thought- How will you manage your family’s needs when you start to age? At a certain age, you’ll feel yourself, failing to perform the tasks as swiftly as you were performing before.

I suppose you are getting my point. You can’t take care of your family if you aren’t well.
“Your body is your greatest treasure.”

Question is- How can I make a balance between my daily life and my Fitness Schedule?

The answer is Simple… Start “Jogging”.

If you want to live a healthy & fit life plus want to stay mentally sharp, Jogging is one of the best options for you. If you do it regularly as well as in a proper way, you can get rid of numerous types of disorders.

As per fitness experts, physical exercises like walking and jogging help you keep a check on your weight. There are numerous health benefits of jogging. For instance, you can lose weight and enhance your personality.

Obesity is one big problem in today’s generation. You can lose a good number of pounds by jogging daily. Though, you have to follow certain methods to get some great results.

Muscles and Body:

Apart from weight loss exercise which is one of the great benefits of Jogging, it makes your heart and lungs strong. At the same time, the exercise strengthens your muscles and body.
So, Make a habit of Jogging in the Morning as it helps you dodge a great number of diseases, thus keeping you healthy for a very long time.

Jogging in Routine:

If you really aspire for a healthy life where you can enjoy your every day with family and friends, you really should include jogging in your daily morning routine.

However, if you are dealing with some health problems like high blood pressure or a disease related to the heart, you must seek advice from your physician before starting any form of exercise.

A Good Night Sleep:

There are a lot of people around the world who are suffering from the problem of Sleeping Disorders. If you are one of the unlucky ones who is compelled to stay awake during the night, then you must definitely start Jogging.

Jogging daily in the Morning and in the evening can help you in numerous ways. It has great health benefits, particularly during the morning time. For instance, it is good exercise which keeps you energetic and lively. Besides, it helps eliminate harmful minerals from your body.

Jogging regularly can help you cure the problem of Sleep Disorder. As told earlier, exercise works great against Obesity; thus you must at ones add it to the morning routine chart. At the same time, the exercise will remove the harmful elements from your body, helping you get a good night’s sleep.

In a nutshell, you can consider Jogging as one of the best treatments against a sleeping disorder. However, you have to follow a healthy diet chart to get the best results for your efforts.

Digestive Problems, Constipation

In this day and age, nearly every 3rd or the 4th person you’ll meet is affected by one or another type of Digestive Problem. So, if you aren’t spending enough time on physical activities, you are risking yourself against a number of health problems.

You may well have seen Joggers. Have you seen one with a problem associated with digestion? You’ll find them free from any kind of digestive problem. An active digestive system helps them balance their weight and keep them active.

Steps to be employed by new Joggers:

Start with walking at a gentle pace to warm up your muscles. Keep on walking for at least 10 minutes.

  1. Of course, jogging in the morning is beneficial for your health; then you must not start directly with jogging or running. It can cause a negative effect on your body.
    You must start your routine with walking. Take a few rounds approximately for 10 minutes, warm up your muscles and make them flexible.
  1. Next, jump periodically on both legs and move forward. Repeat the process for a few rounds.
    Now stand straight, legs in attention position. Lower your left knee until it touches the ground. Slowly repeat the process with both legs. Do it for the next 10 minutes.
  2. Then after, run at a slow pace for approx. 2 minutes. The jogging trick eliminates Lactic Acid from your muscles.
  3. Now, STOP Jogging! Sit on an even surface/mat with legs folded. Straighten out your legs in your front direction and slowly move your shoulders clockwise & then after the anticlockwise direction.
    Do it for 1-2 minutes in each direction. Most likely, you will feel physically relaxed. Then after, Get up and jog up for 1 minute at a slow speed.
  4. Now start a sprint for 1 minute at a faster speed. During this duration, you have to run at full speed.
    Relax now!
    Again, start jogging at your normal speed for some time.
  5. Jogging, daily in this particular manner will offer you great benefits, in the face of a healthy body.
    However, you must consult your physician as well. Obviously, it is advisable as health conditions may vary per person.

How Strength Training Can Help You In Your Quest For Physical Fitness?

What’s Strength Training?

Strength training is a process by which you exercise your muscles as well as other parts of your body at the very time. Along with that, you lose weight. Isn’t that an additional bonus? Actually, it is a vital part of a balanced exercise routine that includes aerobics and flexibility exercises.

Standard aerobic exercise, such as running or using a stationary bike, makes your muscles use oxygen more effectively and toughens your heart and lungs. When you strength train with weights, you’re using your muscles to work against the extra pounds (this conception is called resistance). These activities make you stronger and increase the muscle mass in your body by making your muscles work harder than normal.

Standard Aerobic Exercise, Running Or Using A Stationary Bike Is Good For Health & Lungs

Control Your Weakness:

If you desire a fit and healthy life, you should definitely try strength training. Besides, you should adopt strength training with the growing age to live up a healthy life. The habit controls the muscular weakness such that the person stays free from muscular pain in the second innings of his life.

Adopt Strength Training With The Growing Age To Live Up A Healthy Life

Keeps The Muscles In Good Shape:

When you strength-trains yourself, small tiers start to arise in the muscle fiber. In the process, new cells begin to develop and join which on the other hand strengthens the body as well as protects the cells against damage. Actually, the process doesn’t increase the quantity of muscle fiber; else it increases the mass of the muscle fiber. Moreover, strength training enhances the work capacity of the person.

Strength Training And Muscle Fiber Growth

Clear Your Myths Related To Strength Training:

Some people think the muscle growth in this training exercise is nothing other than body fat. However, I don’t think you should have an agreement with this fact. One pound of body muscle covers less space than the body fat of the same weight. Thus, you can stay positive with the process as if it helps you maintain the body as well the weight, and you stay healthy.

Training By Using Weights On A Weight Machine:

The easiest method with strength training is exercising on a weight machine and lifting dumble. The additional benefit of the machine is as if you get a chance to learn the appropriate exercise movements with it. Though, it’s necessary that you adjust the machine and weights according to your age and physique. In case, the machine isn’t adjusted in the appropriate way, you will do incorrect movements which increases the chances of injury.

Exercising On A Weight Machine And Lifting Weights

At the same time, if you are lifting heavy weights, inappropriate for your physique, you may suffer waist problems. That’s why; you should take care while choosing the weights for you. Finally, when you perform weight training on a machine, it supports your body and minimizes the risk of injury. However, you have to be a little cautious with adjustments.

Starting The Strength Training Exercises:

Introducing yourself to the world of exercises is good as well as exciting. Though, it’s important that you step into this world under the guidance of a specialist. In the absence of specialist guidance, you might suffer cramps or muscle strain. You should try to learn under his/her supervision the correct method of strength training exercises. Different exercising techniques focus on different parts of your body. Thus, you have to exercise accordingly, considering the body part where you need to add muscle.

Specialist Guidance Is Must Or You Might Suffer Cramps Or Muscle Strain

As a suggestion, individuals who are more than 30 should do the exercises for hip and leg muscles. Most importantly, exercise can be a blessing for arthritis-suffering people.

Different Exercises For Different Body Parts:

As I have indicated in the above point, there is a specific exercise for a different body part. Thus, you have to choose an exercise type, suitable to the body part you are focusing on. Randomly choosing an exercising method without considering its effects can be disastrous for you, thus stay cautious.

For instance, you can employ exercise methods like bench press, push-ups, chest press machines, and pack deck machines. Other than that, methods like seated row machine, back extension, and pull-down are employed for the back. There are methods like overhead press, letter range, and lat pullouts for shoulders.

Different Exercise For Different Body Parts

If you want to build your arms up and turn out to be a physically robust person, work on your biceps and triceps, what are the best exercises for you? You can try exercising methods like biceps curl, hammer curl, incline hammer curls as well as concentration curl, etc for biceps. As for triceps, you can employ methods like triceps extension, dips kickbacks, etc.

There are exercising techniques like a skewed, lunge, leg press machine, deadlifts, calf raise, etc for the bottom part of your body. Lastly, you can try techniques like crunch, reverse crunch, oblique twist, etc for the stomach exercise.

Exercises For Your Lower Half Of Your Body

Note:

You might obviously gain some sudden weight or lose some weight during strength training days. Though, you must not fear the physical changes. As well as, it’s important that you don’t get demotivated. Most importantly, you should focus on your health and on your ultimate goal which is to stay fit since Health is Wealth.

Read another post related to this one related to Pointless Experiments with Exercising… I am sure you’ll like it. You can learn about the precautions with exercising.

 

Best Workout Routine to Build Muscle At Home

Thinking of some best Workout Routine to build muscle but do not want to leave your home or do not want to invest in a gym membership? We got you covered. Most muscle gain workouts require heavy equipment, which means you need to go to the gym. Apart from this heavy equipment required a deep understanding of technique otherwise you might end up injuring yourself.

With the help of this article, we will take a deep dive into the muscle-building process and how lifting weight impacts muscle building. We will also talk about a simple yet effective workout routine that can help you build muscle at home without traditional, heavy gym equipment.

Full Body Muscle Building Workout Routine without Equipment

Burpees

Burpees are intense exercises so you need to take the first fifteen minutes with burpees. Try to perfect the technique rather than complete the time. Focus on tightening your core and maintaining a good position that will facilitate your body strength. Jumping from one simple posture to another will not help you, so increase intensity. You will soon feel the burn in your glutes, arms, chest, core, and back muscles as well.

Burpees

Plank

Plank is a simple yet very effective workout that will work wonders for your core. You need to start with one minute plank and then divide the rest of the time into 3 sets and 4 reps. Keep your back straight while you balance your weight on your elbows and toes. Make sure your abs are tight because it will impact that as well.

Plank

Pull up and push up

This is a great upper body workout that almost every bodybuilder must try. It helps in endurance as well as strength and yet you will feel improvement in the muscle of your arms. You can take 10 minutes for the pull-up and ten minutes for the push-up. However, for beginners, it is better to start with just five minutes and then increase gradually.

Pushups and Pullups




Lunges

Simple yet very effective exercises that will mainly focus on your lower body muscles. You just need to maintain posture and increase the size of your strides. Do not push your limits. In case you want to increase intensity you can also use resistance bands and they will help you increase strength without increasing the frequency or workout.

Lunges

The Mechanism Behind Muscle Building

Most people question why lifting weight helps in increasing the girth of muscle and its strength as well. The answer to this question is simple. Our body has established a simple method of healing. Every cell that goes through some rupture or bad health is replaced with a healthy cell. When it comes to muscle tissue, weight lifting strains the muscles and this impacts the health of the muscle cell.

Eventually, the ruptured, damaged, and injured muscle cells look for a replacement. With a good diet, rest, and helping the body through improved recovery steps, the overall healing process speeds up and the new healthy muscle tissues get much stronger, better, and bigger. That is how muscle develops and weight lifting exercises work as the trigger for the muscle cells’ development.

Setting Frequency

While preparing the best Workout Routine to build muscle, you need to maintain a good frequency because overworking your body will eventually impact your health. For a beginner, start with 2-3 days of muscle-building workout and then assist with one day of cardio and take the rest of the days off.

For the intermediate workout for 3-4 days with 2 days of cardio and take the rest of the days off. However, if you aim to become a professional, you need to start with 4-5 days of intense muscle-building workouts and then 3 days of cardio.

Bottom Line

To sum it all up, it all comes down to the way you use your workout. The above-mentioned workout has almost everything that you will need and yet it offers a simple customization option that you can try as well.

You can opt for an extreme workout that will only consist of weight or you can choose a cardio-based muscle-building workout that will help you reduce the fat content and make your muscles tighter rather than making them extremely bulky.

Another important thing is to focus on the diet and offer your body enough energy that can keep it going without getting exhausted while exercising. A good heavy protein-packed diet is essential however, it is much better to have a balanced diet so you can offer your body the essential nutrients that it requires.